10 most beneficial food for health

Foods that are considered to be very beneficial for health

Experts advise people to choose good foods to live a healthy life, surely you would also like to know which are the beneficial foods.

Foods that are rich in various vitamins and other beneficial ingredients are considered good foods, while the World Health Organization also publishes food classifications.  Generally healthy foods include walnuts, almonds, beans, peas, eggs, meat, seafood and fat-free dairy products.

Apart from this, fruits, vegetables and grains are said to be the best and healthiest foods.  Some foods are rich in nutrients and contain a variety of vitamins and minerals that keep a person fresh.

1. Consumption of salmon

There are a few fish found in the world that experts strongly advise to eat, they include salmon fish, it is very rich in omega-3 fatty acids, magnesium, potassium, selenium and vitamin B.  These are the ingredients that protect humans from dangerous diseases like measles and Alzheimer's.

2. Benefits of garlic

According to experts, garlic is a common vegetable that is used in almost all types of food preparation. Garlic is rich in selenium, manganese, copper, potassium, calcium, vitamin C and B, which helps in reducing blood pressure and cholesterol.  Garlic is known for its excellent benefits.

3. Cabbage and Broccoli

You will be left knowing that cabbage and broccoli protect the human from the risks of cancer, they are rich in vitamins C, E, K and fiber, these vegetables also help in inflammatory problems.

4. Green leafy vegetables

According to experts, dark green leafy vegetables contain calcium and magnesium, while high amounts of vitamins A, C and K are found, they are also rich in iron and dietary fiber.

5. Chia Seed Benefits

Like other magical ingredients, chia seeds are also packed with amazing benefits.  Chia maintains heart health, experts urge people to consume it.

6. The magic of beans

Beans are considered among the foods that are high in protein and fiber.  While zinc, calcium, phosphorus, magnesium and iron present in beans are beneficial for bones.

7. Use of almonds

Medical experts say that eating 8 to 10 almonds soaked daily will improve mental health.  It contains protein, fiber, vitamin E, calcium, copper, magnesium, iron, potassium, selenium, zinc, B vitamins and folate.  Almonds also help reduce depression and stress and protect cells from damage.

8. Peanuts

During winter the consumption of peanuts increases, most of the citizens like to sit by the fire in cold weather and eat peanuts, peanuts are a good source of healthy fats, protein and fiber.

9. Walnut specialty

After almonds in the medical world, walnuts are also ranked as the healthiest food, they are rich in omega-3 fatty acids, magnesium, potassium, protein, iron and calcium.  Eating walnuts solves inflammation problems while it can also be used to lower or increase cholesterol.

10. Characteristic of Yogurt

Eating of Yogurt produces good bacteria in the human body, which are also known as friendly bacteria.

Which is beneficial for our body.

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Different Ways to control diabetes

With diabetes, your body either doesn’t make enough insulin or can’t use it as well as it should.

Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy.

Your body breaks down most of the food you eat into sugar (glucose) and releases it into your bloodstream. When blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to let the blood sugar into your body’s cells for use as energy.

With diabetes, your body doesn’t make enough insulin or can’t use it as well as it should. When there isn’t enough insulin or cells stop  responding insulin too much blood sugar stays in your bloodstream. Over time, that can cause serious health problems, such as heart diseases vision loss, and kidney diseases.

In simply Sugar, which is called diabetes in the medical language, is the name of the condition arising from the presence of more than a certain amount of glucose in the blood.  It can be counted among the diseases affecting millions of people.  It is an age-related and potentially fatal disease.  The key to diabetes treatment is monitoring blood glucose levels within a certain range.  This quantitative level, called the blood sugar level, can be monitored with laboratory tests or with a device called a blood sugar level monitor.

If you or someone you love is suffering from diabetes, the following measures to treat it can be helpful in preventing the harmful effects of this disease.

Lose your excess weight

Losing 5 to 10 percent of your weight in overweight people is an effective diabetes management strategy.  You should consult your doctor and take the guidance of a dietitian (nutritionist) to reduce your weight.

Eat a balanced diet

A balanced diet is a diet that provides the body with all the nutrients, carbohydrates, proteins, fats and essential vitamins and minerals, in a specific ratio.  In choosing a balanced diet in the treatment of diabetes, it should include carbohydrates called complex carbohydrates.  These are starchy foods that are high in fiber, such as whole wheat flour.

Avoiding fats from animal sources and processed foods

A major obstacle in the treatment of diabetes is the consumption of market foods containing fats from animal sources such as desi ghee, butter and banaspati ghee etc. and common fried items such as samosas, burgers etc.  Similarly, the use of canned foods also hinders the treatment of diabetes.

Benefits of Barley

According to recent research, the use of barley has been found to be very useful in the treatment of diabetes.  The fiber in it has the effects of suppressing appetite and lowering blood glucose levels.  Researchers say that consumption of barley also reduces the risk of heart and blood vessel diseases.

Use of slowly digestible starches

This type of starch is found in natural foods such as bananas, potatoes, whole grains and beans.  The reason for its effectiveness in the treatment of diabetes is that it cannot be digested in the small intestine.

Use of dry fruits

The use of dry fruits is also useful for the treatment of diabetes.  The fat in dry muon is unsaturated, so it doesn't clog arteries, and it contains a variety of proteins and minerals that reduce cholesterol, inflammation, and insulin resistance in anyone's body.  .  According to a study, adding 50 grams of almonds, cashews, cashews, walnuts or pistachios to your daily diet is beneficial for treating diabetes.

Uses of ginger

According to a recent study, ginger may be useful in the treatment of diabetes because it helps glucose reach the muscle cells and thus acts as a substitute for insulin.

Use of cinnamon

Preliminary results of an ongoing study at the University of California Health Sciences show that cinnamaldehydein, a chemical compound in cinnamon, increases the release and effects of insulin.  This is the reason why cinnamon is beneficial for treating diabetes.

Eat breakfast like the Nawabs

If breakfast consists of high-calorie foods and is eaten on a full stomach, and dinner consists of light foods, it proves to be an excellent recipe for treating diabetes.

Adopt a regular diet

Establishing the eating habits under a certain system is very helpful in the treatment of diabetes.  The best strategy in this regard would be to eat six small meals throughout the day instead of three large meals a day.

Make exercise a must

Light exercise is also prescribed as an elixir to treat diabetes.  For this, walking for 30 minutes daily has the best results.

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Super Steps to Boost Digestive Health

There are several ways to keep your digestive system healthy:

Your digestive system breaks down foods and liquids into their chemical components carbohydrates, fats, proteins, and the like that the body can absorb as nutrients and use for energy or to build or repair cells.

Food's journey through the digestive system begins in the mouth. It passes down the esophagus and into the stomach, where digestion begins. Next stop: the small intestine, which in the average person is more than 20 feet long. The small intestine further breaks down food, absorbs nutrients, and sends them into the blood stream.

The remaining watery food residue moves into your large intestine, a muscular tube about 4 feet long. As undigested food passes through it, bacteria feed off the remnants. The wall of the large intestine soaks up most of the remaining water. Any undigested food that remains is expelled by a highly efficient disposal system.

Like all complicated machinery, the digestive tract doesn't always run smoothly. In some people, the problem is genetic. In others, the immune system mistakenly attacks the digestive system, causing various digestive woes. What we eat, and how we eat, can also throw off digestive health.

Fiber helps 

Eating foods that are low in fiber lessens the amount of undigested material and may ease your symptoms.

Foods that are easy to digest tend to be low

Trusted Sourcen In fiber but Our body needs 20-35 grams of fiber each day, plant foods like cherries, grapes, crunchy bell peppers, beans, whole grains, and nuts are good for full filmennts of requirements. These help with digestion and constipation and are alsobgood for heart functions and blood sugar. Because they fill you up, you’ll eat less, which also helps if you’re watching your weight.

Chew the food well

Digestion start from mouth chew the food well by doing so the teeth grind the food and tung roll out the food again and again more saliva produce in mouth which helps soften the food which can be easily swallown and digestible .

Proper diet plan and excersice help

This goal can be achiveble by proper diet plan and exercise.

Exercise may help with most minor digestive problems, from bloating to constipation.

After meal make Shure that digestive system intact vertical means don't lay down immediately after meal .

Poper diet also helps in digestion and keep you healthy .

Take selective foods according to requirements of body . Green leafy plants fresh vegetables fruits also reduced the stomach acidity such as:

berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. Bananas are another low-fructose fruit that are fiber-rich and contain inulin, a substance that stimulates the growth of good bacteria in the gut.

In fact, some leafy vegetables and fruits also provide prebiotics, which allows the good bacteria in your gut to flourish. You need prebiotics (and probiotics) to help your gut(Gastrointestinal tract) staye halthy.

Stay hydrated 

Fluids help to body get rid of waste and stay regular. Take water, juices, tea, and other beverages . They are also in foods, so you may not need to down 8 glasses of water a day or follow the instructions of your doctor or dietician according to your body type.

But avoid to drink water after meal.

If need to drink wait for a while approximately 15 to thirty minutes because naturally digestive juices is mix with food for digestion if we intake of water immediately after meal it can mix with digestive juice which effects the digestion process .

Keeping your digestive system healthy

Don't smoke.Keep your weight in the healthy range.Eat a balanced, healthy diet.Exercise several times a week, if not every day.Learn different ways to reduce stress.

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10 ways to control high blood pressure without medication

By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.

If you have high blood pressure, you may wonder if medication is necessary to bring the numbers down.

But way of life plays a imperative part in treating high blood pressure. Controlling blood pressure with a solid way of life might anticipate, delay or decrease the

require for medication.

Here are 10 lifestyle changes that can lower blood pressure and keep it down.

1. Lose extra pounds and watch your waistline

Blood pressure regularly increases as weight increases.

Being overweight moreover can cause disturbed breathing while you rest (rest apnea), which encourage raises blood pressure.  Weight misfortune is one of them foremost compelling way of life changes for controlling blood pressure.  In the event that you're overweight or have weight, losing a small amount of weight can offer assistance decrease blood pressure.

In common, blood weight may go down by Approximately 1 millimeter of mercury (mmHg) with each kilogram (approximately 2.2 pounds) of weight lost.

Also, the measure of the waistline is imperative. Carrying as well as much weight around the midsection can increase the chance of high blood pressure.

 In general:

Men are at chance in the event that their midsection estimation is more prominent than 40 inches (102 centimeters).

Women are at risk on the off chance that their midsection estimation is more prominent than 35 inches (89 centimeters).

2. Exercise regularly

Regular physical activity can lower high blood pressure by about 5 to 8 mm Hg. It's important to keep exercising to keep blood pressure from rising again. As a general goal,aim for at least 30 minutes of moderate

physical activity every day.

Exercise can also help keep elevated blood pressure from turning into high blood pressure (hypertension).For those who have hypertension, regular physical activity can bring blood pressure down to safer levels.

Some examples of aerobic exercise that can help lower blood pressure include walking, jogging, cycling, swimming or dancing. Another possibility is high-intensity interval training. This type of training involves alternating short bursts of intense activity with periods of lighter activity.

Strength training also can help reduce blood pressure. Aim to include strength training exercises at least two days a week. Talk to a health care provider about developing an exercise program.

3. Eat a healthy diet

Eating a diet rich in whole grains, fruits, vegetables and low-fat dairy products and low in saturated fat and cholesterol can lower high blood pressure by up to 11 mm Hg. Examples of eating plans that can help control blood pressure are the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet.

Potassium in the diet can lessen the effects of salt (sodium) on blood pressure. The best sources of potassium are foods, such as fruits and vegetables, rather than supplements. Aim for 3,500 to 5,000 mg a day, which might lower blood pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have.

4. Reduce salt (sodium) in your diet

Even a small reduction of sodium inside the food plan can enhance coronary heart fitness and decrease excessive blood strain via about 5 to six mm Hg.

The effect of sodium consumption on blood strain varies amongst organizations of people. In wellknown, restriction sodium to two,300 milligrams (mg) a day or much less. But, a decrease sodium consumption — 1,500 mg an afternoon or much less — is right for maximum adults.

To lessen sodium inside the eating regimen:

Study meals labels. Search for low-sodium variations of ingredients and drinks.

Devour fewer processed foods. Simplest a small amount of sodium occurs naturally in ingredients. Most sodium is added throughout processing.

Don't add salt. Use herbs or spices to add flavor to food.

Prepare dinner. Cooking lets you manage the amount of sodium in the food.

5. Avoide from alcoholic drinks 

Alcoholic drinks can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

pressure 4 to 5 mm Hg. Ask your care provider how much potassium you should have.

6. Quit smoking

Smoking will increase blood strain. Preventing smoking enables decrease blood pressure. It can additionally reduce the danger of coronary heart diseases minimize heart attack and other diseases, enhance usual health, likely leading to an extended life.

7. Get a good night's sleep

Getting less than six hours of sleep each night for a few weeks might result in poor sleep quality, which can lead to hypertension. Numerous conditions, such as sleep apnea, restless legs syndrome, and general insomnia, can interfere with sleep (insomnia).

If you frequently have difficulties sleeping, let your healthcare professional know. Sleep quality can be increased by identifying and treating the problem. To achieve more comfortable sleep, however, if you don't suffer sleep apnea or restless legs syndrome, try these easy suggestions.

Respect a sleeping pattern. Set a consistent bedtime and wake-up time each day. On weeknights and weekends, make an effort to maintain the same schedule.

Make a peaceful environment. This calls for maintaining a cold, calm, and dark sleeping environment. Spend the hour before relaxing with anything.

8. Reduce stress

Chronic (long-term) emotional stress may be a factor in high blood pressure. To determine whether stress management practises help lower blood pressure, more study on their effects is required.

Determining the sources of stress, such as work, family, finances, or sickness, and coming up with strategies to lessen stress can't hurt, either. Try these things:

Do not attempt to do too much. Focus on your priorities and make a plan for the day. Say no more often. Give yourself adequate time to complete your tasks.

Make preparations to address the problems you can manage by concentrating on them. Speak to a supervisor about a problem at work. Find solutions to conflicts with your spouse or children.

Keeping away from stressors. As an illustration, if rush-hour traffic.

9. Monitor your blood pressure at home and get regular checkups

You can keep an eye on your blood pressure at home. It can ensure that your lifestyle adjustments and drugs are effective.

It's not necessary to get a prescription to purchase a home blood pressure monitor. Before you begin, discuss home monitoring with a health care practitioner.

Controlling blood pressure also requires routine doctor visits. Ask your doctor how frequently you should have your blood pressure checked if it is under control. You might only be able to access it once per day or less frequently.

10. Get support

Strong social networks of family and friends are crucial for health. To keep your blood pressure low, they might motivate you to take care of yourself, drive you to the doctor's office, or start an exercise regiment with you.

Consider joining a support group if you discover you need assistance beyond what your family and friends can provide. This might put you in touch with individuals who might encourage you emotionally or morally and who can provide you useful advice on how to manage your disease.

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